Try these 4 stretches if you find yourself stuck at your desk for hours at a time, hunched over? Try these 4 stretches to open up the chest and relieve some of your upper back pain.
Thoracic stretch against the wall:
Place your hands on a flat wall, move back and bend your knees slightly. Gently push your head through your hands until you feel a stretch. Repeat 5-10 times, slow and controlled movements.
Pec Minor stretch:
Raise your arm forward against the wall above your head. Turn the body away in the opposite direction to feel the stretch.
You can do this dynamically and hold it for 10 seconds at a time, or you can hold it for 60 seconds and then switch sides.
Pec Major stretch (2x insertions)
1: Stand in front of the wall, with your arm horizontal. Turn the body away in the opposite direction to feel the stretch.
Hold the position for the prescribed time of around 45-60 seconds.
2: Stand with the arm raised to the side of a door or wall at an angle of 90 degrees, with the elbow bent.
Step forward and turn away from the wall to stretch the chest and front of the shoulder.
Hold the position for a prescribed time of 45-60 seconds.
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